Managing Training and Workouts - Mercy Medical Center

Managing Training and Workouts

Posted on: November 9, 2011

Stay Cool


  • Get in shape and acclimate. Dress for the weather. Layer to allow for changing conditions.
  • Know the warning signs of dehydration and heat illness
  • Don’t rely on thirst to drink
  • Drink on schedule
  • Favor sports drinks for workouts longer than 90 minutes or on very hot days
  • Monitor body weight
  • Watch urine color and caffeine intake
  • Key in on meals as an opportunity to increase fluid intake
  • Stay cool when you can
From: Eichner, E.R. (1998). Treatment of Suspected Heat Illness. Int. J. Sports Med. 19:S150-153.

Stay Healthy  

  • Minimize the stresses of life
  • Eat a well-balanced diet
  • Avoid over training
  • Sleep well
  • Avoid rapid weight loss
  • Avoid people with colds
  • Keep hands away from nose and mouth
  • Get a flu shot
  • Stay hydrated and ingest carbohydrates during exercise
From: Niemen, D.C. (1998). Immunity in Athletes: Current Issues. Sports Science Exchange 11(2): 1-6.

  Stay Hydrated

  • Drink throughout the day
  • Drink at least 17 to 20 oz of fluid 2 to 3 hours before a practice or game
  • Drink an additional 7 to 10 oz of fluid 10 to 20 minutes before competition
  • Drink 28 to 40 oz of fluid per hour of play (at least 7 to 10 oz every 10 to 15 minutes) to replace sweat loss during exercise
  • Drink at least 20 oz per pound of weight loss within two hours of finishing training or competition
  • Optimal to have fluid intake match sweat and urine loss.
From: Casa, D. et al. Journal of Athletic Training 35(2): 212-224, 2000.


This information is part of the HEAT Guidelines ( Helping Educate Athletes in Training) An educational initiative from the American Football Coaches Association, the National Athletic Trainers’ Association and the Gatorade Sports Science Institute

  For more information contact:

Kathy G. Wise RD LD CWC, CWP Director, Healthy & Wellness, Mercy Medical Center 1320 Mercy Drive NW, Canton, OH 44708 | 330-489-1479

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